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Adult Program: Focus: Monkey - core, arms and legs Week 6: January 15 - 20


Day 1

Beginning Pukulan: 15 min

6-6-6-6-6
Bulgarian Split Squats

Start with no weight. Add a set of dumbbells in each hand and increase weight after each set if possible.

Notes: Use boxes to put feet on. 3 reps on each leg. Rest in between round 30-60 seconds

Video Demos:

Day 1

Open 3rd Phase: 15 min

6-6-6-6-6
Bulgarian Split Squats

Start with no weight. Add a set of dumbbells in each hand and increase weight after each set if possible.

Notes: Use boxes to put feet on. 3 reps on each leg. Rest in between round 30-60 second


 

 
 

Day 2

Open 3rd Phase: 15 min

10-8-6-4-2
A-Frame push-ups
Monkey down and back in between sets

Then

2 min Plank Hold (Can break up in sets)

Modifications:  Push press with dumbbells instead of A-Frame Push-ups

Day 2

Beginning Pukulan: 15 min

10-8-6-4-2
A-Frame push-ups
Monkey down and back in between sets

Then

2 min Plank Hold (Can break up in sets)

Modifications: Push press with dumbbells instead of A-Frame Push-ups
Video Demos:


Day 3

Open 3rd Phase: 20 min

5 min Shoulder Press work

AMRAP 10 min
5 Shoulder Press
10 Deadlifts
15 KB Swings

Notes: Use dumbbells for shoulder press. Use kettlebells for deadlift and swings Same weight should be used for KB's and Deadlifts

Modifications: Russian KB swings

Day 3

Beginning Pukulan: 15 min

5 min Shoulder Press work

AMRAP 10 min
5 Shoulder Press
10 Deadlifts
15 KB Swings

Notes: Use dumbbells for shoulder press. Use kettlebells for deadlift and swings Same weight should be used for KB's and Deadlifts

Modifications: Russian KB swings

Video Demos: